How many calories does one Cheese Masala Toast Sandwich have?

One Cheese Masala Toast Sandwich gives 319 calories. Out of which carbohydrates comprise 159 calories, proteins account for 43 calories and remaining calories come from fat which is 119 calories.  One Cheese Masala Toast Sandwich provides about 16 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Cheese Masala Toast Sandwich recipe. Think about all the masaledar things you know – and you will find them in this sandwich. The Cheese Masala Toast Sandwich, which is the most popular cheese sandwich sold on the streets of Mumbai, is what one would call ‘fully loaded’! 

It’s got cheese, veggies, chutneys and a flavourful potato stuffing. When cooked on a sandwich toaster, the aroma is so appetizing that one just cannot resist a bite! If you do not have a sandwich toaster, no worries, you can always cook this up in a griller or tava, it tastes just as awesome. 

You can enjoy this tongue-tickling and filling sandwich any time you are hungry. It is a good lot of fun to bite into this sandwich huddled under an umbrella on a rainy monsoon day! 

You can also try other roadside recipes like Roasted Corn on the Cob or Sabudana Vada .

Is Cheese Masala Toast Sandwich healthy?

No, this is not healthy. Let's see why.

Let's understand the Ingredients.

What's good.

Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.   

Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin which promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart,  diabetics. Read the benefits of onions.

Cucumber (Kakdi) : With that high water content, cucumber act as a broom for our system to sweep out harmful toxins from our body. The sterols from cucumber aid in managing blood cholesterol levels well and is diabetic friendly. Low sodium and fair amounts of potassium will help to control blood pressure. See detailed benefits of cucumber. 

What's the problem?

Potatoes (Aloo) : Potatoes being high in simple carbohydrates will lead to weight gain and are not good for people with diabetes, heart problem and obesity. Potatoes are recommended for malnourished children and people with low weight. See full details on why potatoes are bad for you.  

Plain flour (maida) : This recipe uses plain flour or maida to make white bread which is refined carb not suitable for healthy lifestyle. Maida consumption in any food should be totally avoided or just a little bit of usage as any consumption of this will cause a larger spike in blood levels which is not good for diabetics, heart patients. Read is maida good for you to understand fully.

Can diabetics, heart patients and over weight individuals have Cheese Masala Toast Sandwich ?

No, this recipe is not good for diabetics, heart and weight loss. Potatoes being high in simple carbohydrates will lead to weight gain and are not good for people with diabetes, heart problem and obesity. This recipe uses plain flour or maida to make white bread which is refined carb not suitable for healthy lifestyle. Maida consumption in any food should be totally avoided or just a little bit of usage as any consumption of this will cause a larger spike in blood levels which is not good for diabetics, heart patients

Can healthy individuals have Cheese Masala Toast Sandwich?

No, this is not healthy. You could make the toast with whole wheat bread. Whole wheat bread is better choice than white bread made from refined plain flour. Whole wheat bread has more fiber than the white bread, which helps in maintaining weight, blood sugar and blood cholesterol levels. However both the varieties of bread are almost at par in their carb count. So moderation is the key here.

What is a healthy toast option to have?

We suggest you try homemade almond bread made without eggs and toast it. A good option is toasted almond bread with avocado which is a perfect gluten free breakfast option.  Whole wheat bread is better choice than white bread made from refined plain flour to make toast like mixed sprouts open toast, oats moong toast or creamy alfalfa sprouts and apple on toast.

Mixed Sprouts Open Toast

Almond Bread, Homemade Almond Bread Without Eggs

Cheese Masala Toast Sandwich is high in

1.Vitamin C :  Vitamin C is a great defence against coughs and colds.

2.Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

3.Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

4.Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 319 calories that come from Cheese Masala Toast Sandwich?

Walking (6 kmph) = 1hr 36 mins

Running (11 kmph) = 32 mins

Cycling (30 kmph) = 43 mins       

Swimming (2 kmph) = 55 mins

Note: These values are approximate and calorie burning differs in each individual.